Cod with lemon & parsley crust & summer greens

Dairy Free
Very Healthy
Health score
84%
Cod with lemon & parsley crust & summer greens
22 min.
2
293kcal

Suggestions

Ingredients

  • slice bread thick stale
  • large bunch parsley 
  •  lemon zest 
  • tbsp olive oil 
  • fillet filets 
  • 260 romano beans such as pea & runner beans or a pea, leek & spinach medley prepared
  • tsp coarse mustard 

Equipment

  • food processor
  • oven
  • baking pan

Directions

  1. Heat oven to 190C/fan 170C/gas
  2. Tear the bread into pieces and put in a food processor with the parsley and lemon zest. Blitz to make rough crumbs.
  3. Lightly oil a shallow baking dish, then add the cod in one layer. Lightly brush the fish with oil, then press on the crumbs.
  4. Bake for 10-12 mins. Meanwhile, steam the vegetables until just tender, then toss in the remaining oil, mustard and lemon juice.
  5. Serve alongside the fish.

Nutrition Facts

Calories293kcal
Protein47.26%
Fat28.37%
Carbs24.37%

Properties

Glycemic Index
84.33
Glycemic Load
6.41
Inflammation Score
-10
Nutrition Score
31.729130392489%

Flavonoids

Apigenin
61.41mg
Luteolin
0.49mg
Kaempferol
1.01mg
Myricetin
4.4mg
Quercetin
3.63mg

Nutrients percent of daily need

Calories:293.14kcal
14.66%
Fat:9.38g
14.43%
Saturated Fat:1.4g
8.73%
Carbohydrates:18.13g
6.04%
Net Carbohydrates:12.69g
4.62%
Sugar:5.44g
6.05%
Cholesterol:73.1mg
24.37%
Sodium:209.6mg
9.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.15g
70.3%
Vitamin K:528.41µg
503.25%
Selenium:61.98µg
88.54%
Vitamin C:59.37mg
71.97%
Vitamin A:3369.4IU
67.39%
Phosphorus:432.15mg
43.22%
Potassium:1162.65mg
33.22%
Vitamin B6:0.65mg
32.39%
Vitamin B3:5.64mg
28.22%
Folate:110.58µg
27.65%
Magnesium:108.54mg
27.14%
Manganese:0.53mg
26.46%
Vitamin B12:1.55µg
25.78%
Iron:4.36mg
24.22%
Fiber:5.44g
21.74%
Vitamin B1:0.32mg
21.63%
Vitamin E:2.89mg
19.24%
Vitamin B2:0.31mg
18.41%
Calcium:137.79mg
13.78%
Zinc:1.55mg
10.34%
Copper:0.21mg
10.25%
Vitamin D:1.53µg
10.2%
Vitamin B5:0.8mg
7.98%